As we transition into Spring, take advantage of the nice weather and plan a few walks or hikes this month. April 1^st does not have to be the only day we can celebrate “Walking Day.” Instead, we can use it as a theme for the month of April. Just like a car needs a healthy supply of fuel, walkers also need to make sure their body is fueled before a long journey in order to have good stamina and get most out of the exercise. However, too much food before a walk can leave you feeling uncomfortable. It’s not just filling up that’s important either, it’s what you eat and at what time that matters. Follow these simple guidelines to make sure our body gets enough fuel for energy and better performance as well as to prevent any stomach discomfort, hunger or fatigue:

By Active.com – Find Walking Events & Races Near You

Before the Walk:

• Don’t start on an empty stomach. Try to have at least a light snack before you head out since your body has been fasting all night. Without available calories, it will be harder to work out as intensely or for a longer period of time.
• 30-90 minutes before exercise – If you want to eat close to your walk or workout time, focus on an easily digested carbohydrate snack for a quick fuel boost such as a banana, low-fat bagel or English muffin, or low-fat yogurt.
• 1-3 hours before exercise – Eat a light, low-fat meal to get the benefit of the calories with less risk of stomach distress. Try half a chicken or turkey sandwich on whole
• wheat bread or low-fat yogurt with a sliced banana.
• Wait 3-4 hours after eating a large meal before working out – a big breakfast will take about 3-4 hours for the body to digest the fats and proteins. It is better to have a light breakfast before a morning walk and save the bigger meal for afterwards. Otherwise, time your workout accordingly to give your body time to digest so that you won’t feel discomfort during the exercise.
• See what works for you – people vary in how well they perform during exercise and how much is eaten or not eaten before a workout. Foods that sit well in the stomach when not exercising may or may not produce nausea or gas when combined with exercise. Experiment to see what works best for you.

During the Walk:

For a long journey, it is important not to neglect your liquid intake. Make sure to take plenty of water with you, but avoid downing large quantities at a time as this may cause stomach discomfort. A steady stream of fluids will keep you well hydrated and provide your body with fuel to keep going. It’s good practice to have a swift intake of water every 20 minutes or so to keep refreshed. Occasional snacks are good to have on hand to keep both morale and energy up. Ideal snacks for nutrition on the go include:

• Peanut butter and jelly sandwiches
• Whole wheat sandwiches containing lean meat or tuna
• Fruit smoothies
• Cereal, fruit, and energy bars
• Apples, grapes, bananas, dried fruit

After the Walk:

Good nutrition does not stop when you’ve finished your journey or workout. Eat a balance of carbohydrates and protein within an hour of finishing your walk or workout, helping your muscles to recover and to restore lost energy. Also, maintain your fluid intake once you’ve finished as well.

Walkers/exercisers who think carefully about what they eat and the timing of their meals and snacks are likely to reap the benefits while exercising. If done correctly, they will likely see a noticeable improvement in walking performance and general fitness.

Related Article:

4 Way Walking Can Help You Run Faster

This is a great article from Popsugar that suggests a variety of inexpensive gift ideas for that fit friend or family member in your life. Still need a present for that holiday party’s white elephant game? Pack more punch with a combination of 3 or 4 of these items that will still keep you under the $20 cap and have everyone fighting for what you brought.

Fitness Gifts That Cost Less Than the Almond Latte You Had This Morning

From POPSUGAR

photo from Zazzle

Sometimes big things come in small packages, and when you’re lucky, with an even smaller price tag. Whether you’re looking for a little extra something to add to an existing gift or are on a tight budget, we have more than 15 fitness- and health-inspired gifts that do not go over the $5 mark. With prices like these, you can gift everyone on your list with ease.

Between work, school, children, errands, hobbies, and spending time with family and friends, finding time to exercise seems like an impossible task. According to the CDC (Centers for Disease Control and Prevention), adults need at least 150 minutes of moderate-intensity aerobic activity (such as brisk walking) a week to obtain important health benefits. This is about 30 minutes of exercise during 5 days out of the week. For some, 24 hours in a day doesn’t seem like enough time to fit in work, school, family, and their daily life activities. Fear not! 150 minutes can be broken up whichever way you’d like during the week. With these tips, you’ll learn to squeeze fitness into your busy schedules in no time!

1- Extend physical activity during your commute.

• Jog/walk to and from work (if distance and weather permits)
• Bike to and from work if possible
• For those taking public transportation, take a bus or train stop earlier to increase walking time
• For those driving, leave a little early and park the car further to give time for extra walking

2- Cross your workout off your to-do list ASAP by setting your alarm clock early. (But don’t skip out on sleep!)

• Reset sleep schedule to get enough rest to wake up early for a workout
• Wear your workout clothes to bed. Wake up and sweat it out!

3- Squeeze in a lunch break workout.

• Studies show that exercising during lunch increases productivity at work (and reports fewer sick days) in comparison to those who do not exercise during lunch
• Take a walk during your lunch break. For extra calorie-burning, add some weights to your walk. For those easing physical activity into their lunch routine, start with stretches at the desk.

4- Make use of your down time at work.

• If permitted, keep dumbbells at your desk. On breaks, squeeze in 12-15 reps of exercises such as dumbbell curls, overhead presses, and ab crunches. Try to do at least 2-3 sets of each.

5- Get your friends and family involved and have fun!

• Buddy up with a friend or make it a family routine to increase exercise in the day. Hike your favorite trails, take walks after dinner, play active games or sports, or visit your neighborhood park. Get creative in your physical activities to keep you and your loved ones motivated to exercise. Experience new workouts or fun classes for everyone to enjoy. Challenge and motivate one another to achieve your workout goals for the week.

6- Can’t miss your favorite show?

• Make room between the couch and the TV, so you don’t miss anything while breaking a sweat. See how many reps of ab crunches or bicep curls you can do during commercials. Keep your favorite fitness tools (dumbbells, jump rope, etc.) by the TV as reminders while you watch your favorite shows.

7- When there’s a chance to take the stairs, take it! 

• Don’t just leisurely walk up a flight of stairs. Increase your speed! If able to perform safely, skip steps to target those glutes even more.

While being a mother means caring for others, it may be hard to find time to care for themselves and be mindful of their health. In the midst of karate lessons, soccer games, bake sales, errands, work, laundry, and dinner (just to name a few), moms often find it impossible to spend time taking care of their health. How will everyone manage when mom is too sick to take care of them and their activities? This article will identify some of the barriers that mothers face to good health and how to overcome them. Squeezing more time into a jam-packed day may sound unmanageable, but the best way to look at it is including physical activity and healthful eating into the daily routines that moms already partake in.

Fitting in Physical Activity

Mothers may want to be more active but have to overcome barriers to fit fitness in. Here are ways busy moms can include more physical activity in their day:

• I don’t have enough time. 150 minutes of moderate-intensity aerobic activity (or “cardio”) a week is recommended for adults. This may seem like a lot of time, but you don’t have to do it all at once. You can break it up into 10 minute increments at a time! (Sound a little better?) Try going for a 10 minute brisk walk, 3 times a day, 5 days a week. You can include this during your lunch break, running errands, or as a family activity after dinner. Try parking further to allow more walking in your day or take the stairs instead of the elevator. Try bicycling to the store if it’s not too far and the area is safe. As long as it lasts for 10 minutes and gets your heart rate up, it counts!
• It’s hard for me to get motivated to exercise. Buddy up! Ask a family member, friend, or neighbor to take a walk with you or join a class together.  Chances are, you will be more motivated to exercise if you have a partner to join you. Motivate each other to exercise. Find another mom and set up active play dates with the children so that everyone can join in on the fun!
• I am too tired and have no energy to exercise. Believe it or not, but taking a walk may be better than a nap for boosting energy and fighting fatigue. Research suggests that engaging in regular exercise helps in increasing energy levels in the long run. Your body creates more energy as your activity increases! Fatigue is often caused by dehydration so be sure to keep yourself hydrated!
• I don’t have anyone to watch my children. Take them with you! With all the activities they’re involved in, why not join the fun? Children are encouraged to be engaged in 60 minutes of physical activity every day. Practice their sports with them. Play with them outside or at your favorite park. Take a walk around the neighborhood. Play tag. Throw around a football, Frisbee, or baseball. Not only is the exercise good for you and your children, this is also a good time for family bonding!

Healthy Meals for the Whole Family

Don’t forget to include healthful eating in the mix! With more working mothers, there is lower frequency of weekly family meals, which can lead to unhealthy choices such as fast food or TV dinners. It may be hard to get a healthy meal together when there is a lot going on, but here are some tips to include more healthy meals that the whole family can enjoy:

• Healthful eating may be achieved by pre-planning. It is hard to pack meals when you’re busy or have a lot going on. The evening before, try to make it a routine to plan what you will eat the next day. Package snacks into portion sizes and try to make it easy and accessible to put together meals the next day for you and your children.
• Take advantage of weekends or not-so-busy days to cook several meals for the week ahead. Separate meals into containers. Freeze them to be warmed up later to save time during busier days.
• Get the family involved! Make it a fun activity for the whole family to prepare meals together. Kids can partake in tasks such as mixing, sprinkling, washing, and assembling ingredients together. Not only does it save time for you, but it can be a great learning opportunity for the kids as well.
• Plan economical and healthful food shopping. Plan a day to complete all of your grocery shopping for the week. (Again, this ties into planning ahead). Research and choose produce in season, to get the best prices and food quality. Pick healthy items that can be used in multiple dishes.

Whatever problem is preventing you from achieving your goals, chances are there’s an app for that, and it’s usually free.  Not only do we want to tell you what apps are available to help you live a healthy lifestyle, but we want to take it a step further and ask members of our Skinny Gene Project community to review the apps and tell us what they think.

We also want to know what apps you find to be helpful to address the same problem(s). So, please share your comments about the featured app (or the pro version) or make app suggestions in the comment section below.

APP REVIEW #1

Problem:  “I’m having a hard time finding the time to workout because my schedule is in a constant state of fluctuation, and I can’t find the time to get to the gym.”

Solution: Find a few minutes at a time to fit it in!  After all, some form of exercise is always better than none.  Especially, because consistency is the key to maintaining a healthy lifestyle. We’ve previously talked about the benefits of planning for  10 minute  and 2-a day workouts. But sometimes we need a solution with a little more flexibility to help us fit in fitness. So if you’re looking for a way to take advantage of a spontaneous break in the day, we’ve found an app for that- Sworkit!

SWORKIT

Product Review:

By Elissa R. Santa Fe, NM

This is a review for the basic, free Sworkit app, as I do not have any experience with the upgraded, paid app.

This app has been a lifesaver this winter, where we’ve seen days that exercising outside is less than an ideal option. Sworkit allows you to make the most of the time you have (even 5 or 10 minutes) with an impromptu, timed workout. No equipment is necessary, and you may choose from strength training or yoga routines. Strength training routines include full body, upper body, core strength, lower body, or anything goes, and are appropriately timed to the interval you select. Yoga routines include sun salutations, full sequence, full body stretching, and back strength, and are similarly timed. 

It’s amazing how much better you can feel when getting off the couch for even ten minutes to do a quick workout!

Here’s how it works…

We know the best way to fight diabetes is through food and fitness. Eating a healthy diet and exercising are essential for living a healthy lifestyle and preventing the development of type 2 diabetes.

That’s why we are so excited to kick off National Diabetes Month with a giveaway from one of our Skinny Gene Healthy Mommas and Beachbody Fitness Coach, Katie Whorrall.

Have you ever heard of  P90X, Insanity,  The Asylum, or TurboTiuFire?  Beachbody has produced these best-selling  home fitness programs, and  many more.  Thanks to Katie,  you  have the chance to WIN your own Beachbody Fitness Program.  

BENEFITS OF A HOME FITNESS PROGRAM

Regular physical activity helps improve our overall health and fitness, and reduces your risk for many chronic diseases.   But in our time crunched world, few of us have time to get to the gym.  What if all you had to do was walk to your living room and push play?

Fitness DVDs provide a much needed solution for those of us who just don’t have time.  Remember when fitness videos had an instructor dancing around in leg warmers and a leotard?  Fitness DVDs have come a long way and now provide great music, fun moves and lots of energy.  They come in every shape and size to fit everyone’s tastes and preferences and to help you find the best fit for your fitness style.

KATIE’S  BEACHBODY GIVEAWAY

I am honored to be giving away 1 of 4 Beachbody Fitness Programs and 7 days of Shakeology.  Each program comes complete with a program calendar, meal ideas and recipes and support from me, your coach.  These programs are designed for all fitness levels and include a “modifier” who will demonstrate the low impact version of the workout.

This FREE giveaway is valued at over $ 160!!

Here are the programs to choose from...

1.  Power 90 – Instructor Tony Horton (creator of P90X), includes 4 workouts plus a bonus “express” workout, a 90 day workout calendar to follow and a resistance band.  [Please click on image below to see a sample of the workout video]

2.  10 minute trainer – Again Instructor Tony Horton starts with short 10 minute workouts and builds up to longer workouts.  Designed for people who use the excuse “I don’t have time to workout”…now they do!  Instead of starting with cardio, then working different body parts one at a time, he stacks them to work everything at the same time—in just 10 minutes. “Not a second is wasted! It’s multitasking for your muscles!”  [Please click on image below to see a sample of the workout video]

3.  Les Mills Body Combat – BRAND NEW!!  Great mixed martial arts inspired workout….comes with 6 workouts (30 min, 45 min, 2-60min and 2 HIIT training workouts).  It also comes with a “technique” DVD that demonstrates the correct form and stance.  This is pretty cardio intensive and would burn a lot of calories…but may not be for everyone. [Please click on image below to see a sample of the workout video]

4.  TurboJam – A rockin’ workout for a rock-hard body. Chalene Johnson has supercharged her fun combination of dance, kickboxing, and body-sculpting. Blast away pounds and inches, build great abs, and create the body you’ve always wanted.  You get 5 workouts plus weighted gloves to increase difficulty.[Please click on image below to see a sample of the workout video]

HERE’S HOW YOU WIN IT

Entering our drawing for Katie’s Beachbody Fitness Program is super easy!  You just have to tell us your “small step”.

Small Steps To Big Success

This November, for National Diabetes Month, we want to encourage you to focus on the small things you can do every day to improve your health.  The goal is to pick something that is achievable, but it still requires at least a little more effort or thought than usual.

For example, you could pledge (or vow) to drink  more water, cut your soda intake in half, exercise for 30 minutes a day, park at the end of the parking lot, take the stairs, take water breaks not coffee breaks,  drink 2 glasses of water before each meal, walk for 10 minutes after dinner, or exercise for 30 minutes a day.  

Just pick 1 small step and write a comment below telling us the 1 healthy lifestyle change you are willing to make for 30 days.   That’s right, just 1 simple pledge to eat better or be more physically active for 30 straight days.  We will take “small steps” from November 1st through November 19th.

Ready! Set! Write your small step!

This giveaway will end on 11/19 at 11:59 p.m PDT.

Each entry counts as one chance to win.  US Only!  Winner will be announced November 20. Winner will be chosen AT RANDOM by random.org.

For this question, we enlisted the help of our MMA expert,  Clabe Gains.  He is the owner and trainer at OC Boxing and Fitness. With several prize fighters under his belt, we thought he’d be the perfect person to weigh in and give some guidance to our younger, future fighter.

Question:

“Hi. I just signed up for the newsletter. I’m 21 years old and I’m looking into getting into MMA. My younger brother started and said that the training was killing him. I am in far worse shape than him, so I know that I won’t be able to take the training. I’ve talked to him to seee what kind of workouts and everything he has done to get in shape. After trying it, I’m not seeing the results and I’ve done exactlly what he suggested. I don’t know what I could do to get myself up to the level that I need to in order to start getting into the actual MMA training.”

Answer by:  Clabe Gains, OC Boxing and Fitness

Getting into shape for MMA can be an uphill battle, but if this is your goal, you can do it.  For starters you may need to do some interval workouts on your own, such as sets of push ups, squats, pull ups, and sit ups in combination with running 4-5 days a week.  Looking for a MMA, boxing and kickboxing gym is the perfect next step.  Jumping into a strength and conditioning class can help you increase your endurance which is important when doing MMA training.  Classes such as these also begin to teach the fundamentals of this exciting sport.  Push yourself daily, increasing your times, intensity, and speed to help move up to the next level of training.

The 10 minute workout provides a solution to a very common problem… How do I fit exercise into my crazy, hectic schedule?

Some people are so stressed about time, they watch the time tick, as if each second is eating up precious minutes of their day.  For those, in which every second counts, driving 10 miles down the road to do an hour of cardio is a bit unrealistic.  Sure, some might step-up to the challenge, but the vast majority will fail to incorporate the gym workout into an ongoing  routine.  And let’s face it, when it comes to weight loss or weight management, frequency is key.

The 10 minute workout format can also be good for beginners, or those resuming a workout schedule after a bit of a “hiatus” . There are a lot of skeptics who question the legitimacy of  getting a decent workout in just 10 minutes.  But we’d encourage them to remember that, like diets, exercise programs aren’t necessarily “one size fits all”.

The Physical Activity Guidelines for Americans recommend that adults engage in 20 minutes of vigorous activity three days per week or at least 30 minutes of low-to-moderate physical activity five days per week.

Since doing 20 minutes of consecutive exercise may still not fit into a person’s day, a 2-a-day mini format allows a person to breakup their workouts into  smaller, more doable chunks of time.   When you think about it, it’s similar to how we should eat – small meals, frequently throughout the day. Another thing to consider, intensity is based upon each person’s current physical abilities. As you increase your fitness,  you can increase the intensity of your workouts (e.g running faster, doing more repetitions, increase the weight).

So what is considered vigorous vs moderate or low activity?

There are three main ways to measure your exercise intensity to make sure your body is getting the most out of every workout.

• Target heart rate
• Talk test
• Exertion rating scale

Your maximum heart rate is normally calculated as the number 220 minus your age. Click here to calculate your heart rate for a safe and effective workout!

Low-intensity aerobic activity: Your heart rate is 40 to 50 percent of your maximum heart rate. Your workout does not induce sweating unless it’s a hot, humid day. There is no noticeable change in breathing patterns.You can sing your favorite song or carry on an uninterrupted conversation while exercising. Based on a perceived exertion scale,you would describe your exertion as being a 6 ( no exertion at all) and an 11 (light exertion).

Moderate-intensity aerobic activity: Your heart rate is 50 to 70 percent of your maximum heart rate. You’re working hard enough to raise your heart rate and break a sweat. One way to tell if you’re working at a moderate intensity is if you can still talk but you can’t sing the words to a song. Based on a perceived exertion scale,you would describe your exertion as being between a 12 (somewhat hard) to a 14 ( you feel tired but can continue).

Vigorous-intensity aerobic activity: Your heart rate is 70 to 85 percent of your maximum heart rate. You’re breathing hard and fast, and your heart rate has gone up quite a bit. If you’re working at this level, you won’t be able to say more than a few words without pausing for a breath. Based on a perceived exertion scale,you would describe your exertion as being a 15 (hard) and above (feeling fatigued and that you can’t continue at that pace).

With that in mind, below are a few sample 2-a-day and 10 minute mini workouts.

Sample Mini Workouts

Option 1: Mini Workout #1, by kimfitness

1. 2 minutes sprint, run/jog (outside, treadmill, or in place)
2. 1 minute of ANY SQUAT MOVEMENT
3. 2 minutes Jump Rope (If you don’t have a jump rope just do the motions as if you had one)
4. 1 minute of ANY PUSH-UP MOVEMENT
5. 2 minutes of Front Kick Lunges
6. 1 minute of Any AB MOVEMENT

(Repeat if you have more time)

Mini Workout #2

ROUND ONE:  Set your timer for 5 minutes. At the top of each minute do 5 Dumbbell Deadlifts and finish the minute with High Knees.

ROUND TWO:  Set your timer for 5 minutes. At the top of each minute do 5 Lunges  and finish the minute with Plyo Jacks. (Repeat if you have more time)

Option 2: From Oprah – New York trainer Michael Gonzalez-Wallace’s program

According to Michael Gonzalez-Wallace, “the perfect exercise plan doesn’t have to be time consuming, just engaging enough that you’ll stay with it.”  His program is based on 10 minutes a day, six days a week. He saves  time by combining standard gym classics—doing biceps curls while lunging. And the light weights and high repetitions Gonzalez-Wallace prescribes deliver a strength workout at the same time as an aerobic one. He also incorporates balance challenges such as standing on one leg while extending weights away from your core.

Here’s Gonzalez-Wallace plan for how to do it.

Days 1 and 4: Workout A 

Days 2 and 5: Workout B 

Days 3 and 6: Workout C 

Guidelines: Start with two-to-five pound weights, although Gonzalez-Wallace says beginners can use standard full half-liter water bottles. Do one set of the exercises with 30 seconds of rest between each, then repeat. All together, this should take about 10 minutes.

A good measure of your effort is that you’re breathing hard but still able to carry on a conversation. When the moves become easy and you need more of a challenge, you can increase the weight of the dumbbells by a pound or two, do more repetitions per set—25 to 30—or add an extra set of each exercise.

Since this seems to be such a common concern, we’d like to share our response to this frequently asked question. If you have any questions, please post them below or contact us privately.

Question:

I am only 16 years old and I am a very active person involving myself in sports such as swimming, running and bicycling, as well as my rifle team, I am also 5″4 in height, and I believe I weigh at least 130-136 the most, my main purpose right now is to lose 15, 16 lbs, but I’m mostly concerned with helping my metabolism increase, so that way I can be able to maintain a healthy diet at my age, and keep that healthy diet when I grow older. But I also want to know if this is the right place for me to start? Thank you.

Answer by: Cindy Marasigan– Skinny Gene dietetic intern, nutrition counselor, fitness instructor, and culinary chef

It sounds like you are very active with sports and you are also concerned about your health and nutrition. The best way to start in your case is nutrition therapy for endurance athletes. Since you do a lot of sports that are focused on endurance it is very important that you get the proper nutrition.

Why Was Nutrition Therapy Prescribed?

With endurance training, the main goal is to provide calories for daily activity and those expended through exercise in addition to replenishing glycogen (energy) stores and repairing lean muscle mass. Focusing on eating often as well as nutrition pre-exercise, during exercise, and post-exercise is key to training and performing at an optimal level and keep you metabolism functioning properly.

Meal Planning Tips:

• Eat frequent meals and snacks throughout the day
• Do not skip meals
• Include a whole grain carbohydrate and a lean protein/healthy fat with all meals and snacks to increase satiety.
• Include non-starchy vegetable and fruits with meals and snacks
•  Carbohydrate intake should range from 5 g/kg to 7 g/kg for moderate-duration and low intensity training, 7 g/kg to 12 g/kg for moderate to heavy training, 10 g/kg to 12 g/kg for extreme training.
  • Choose whole, high-fiber grains as your carbohydrate meal choices (breads, bagels, tortillas, cereals, oatmeal, granola bars, crackers, pastas, rice, potatoes, etc.)
• Protein intake should range from 1.2 g/kg to 1.7 g/kg
  • Choose lean proteins such as chicken or turkey without skin, lean cuts of red meat, fish, low-fat dairy, eggs, beans, tofu, edamame, or whey or soy protein powder
• Fat intake should range from 0.8 g/kg to 1.0 g/kg
  • Increase intake of healthy fats (peanut butter, nuts, seeds, flaxseed, olive oil, salmon/tuna) and decrease intake of saturated fats (fried foods, baked/packaged goods, and white, thick, creamy sauces/spreads)
• Hydration should be adequate so that urine color is pale yellow throughout the day
  • Rely on water throughout the day and water/sports drinks during exercise
• Consume post-exercise snack as soon as possible (within 45 minutes) after training

Recommended Foods

Pre-Exercise Eating

• Meal timing: 3-4 hours before exercise
•  Meal composition: High in low-glycemic carbohydrate (200 g to 300 g) and lean protein, low in fiber and fat.
• Meal hydration: Four hours before activity, consume 5 mL/kg to 7 mL/kg (2 mL/lb to 3mL/lb) or 17 oz to 20 oz water or sports drink

• Snack timing: 30 minutes to 1 hour before exercise
•  Snack composition: High in carbohydrate, moderate in protein, low in fat and fiber
•  Snack hydration: 5 oz to 10 oz water or sports drink

During-Exercise Eating

• Carbohydrate intake should begin shortly after the onset of activity
• Timing: Consume 30 g to 60 g carbohydrate/hr spaced every 15-20 minutes
• Composition: High-glycemic carbohydrate such as sports drinks/gels/blocks/beans, fruit, high-carbohydrate bars with moderate protein, crackers, etc.
• Hydration: Dependent on sweat rate
  • Average: 5 oz to 10 oz water or sports drink every 15-20 minutes
  • Sports drinks should contain 6% to 8% carbohydrate
  •  Replace electrolytes lost via sports drink or foods high in sodium/potassium

Post-Exercise Eating

• Snack timing: Within 30 minutes post-exercise
• Snack composition: 4:1 ratio of high-glycemic carbohydrate to lean protein
  • Recommended amount: 1.0 g to 1.5 g carbohydrate/kg
• Meal timing: 2 hours after exercise (Continue meals in 2-hour intervals up to 6 hours)
• Meal composition: High in low- to moderate-glycemic carbohydrate and lean protein, low in fiber and fat
  • Recommended amount: 1.0 g to 1.5 g carbohydrate/kg
• Hydration: 16 oz to 24 oz water or sports drink for every pound lost during exercise

Foods Not Recommended

Pre-Exercise

• High-fat foods (high-fat meats, heavy sauces/creams, fried foods, buttery foods, desserts)
•  High-fiber foods (cruciferous vegetables, whole grains extremely high in fiber, beans)
• Carbonated beverages
• Sugary beverages
• Alcohol

During Exercise

• Low-glycemic carbohydrates (high-fiber whole grains)
•  High-fiber foods (cruciferous vegetables, whole grains extremely high in fiber, beans)
• High-protein foods (meats, dairy, high-protein energy bars)
• High-fat foods (high fat meats, heavy sauces/creams, fried foods, buttery foods, desserts, large quantities of nut butters, nuts, seeds)
• Fluids containing more than 8% carbohydrate (juice, soda, sweet tea, energy drinks, etc.)
• Alcohol

Post-Exercise

• High-fiber foods (cruciferous vegetables, whole grains extremely high in fiber, beans)
• High-fat foods (high-fat meats, heavy sauces/creams, fried foods, buttery foods, desserts, large quantities of nut butters, nuts, seeds)
• Fluids containing more than 8% carbohydrate (juice, soda, sweet tea, energy drinks, etc.)
• Alcohol

Sample 1-Day Menu

(2,500 calories, 60% carbohydrate, 20% protein, 20% fat)

*Important Points to Remember!

• Puberty usually starts when you’re between 9 and 13 years old. But it can start earlier or later. Thanks to hormones like estrogen, you’ll notice changes like your breasts starting to grow and new curves forming on your body. You might notice that you start to get taller, and eventually you’ll get your period.
• During puberty, your body will change and continue to grow — and sometimes the growth happens quickly. This is called a “growth spurt.” During this time you can grow as much as 4 inches in a year. Growth spurts usually start between ages 9 and 11. Most girls reach their full adult height by 18. But just like everything else in puberty, you might grow faster or slower than this. Your nutrition needs will change as you get older.

Growing and Gaining Weight

• Most girls experience growth spurts early in puberty, while most boys have them later in puberty. That’s why many girls are taller than boys in middle school.
• Increased body fat is also a normal part of puberty. “You may go from 8% to 21% body fat,” says Kathy McCoy, MD, a psychiatrist who co-wrote The Teenage Body Book and who was a columnist for Seventeen magazine.
• Don’t go on a diet to try to lose this weight. “It’s not bad fat,” says Melisa Holmes, MD, who co-wrote the Girlology book series. “Women just have to have a certain amount of body fat for reproduction and the health of our menstrual cycles.”
• So don’t make losing weight your main focus. Just try to maintain a healthy lifestyle, follow the guidelines for nutrition for endurance athletes, and keep a positive attitude on self-image.

Hope this helps! Best of luck on your journey to a healthier you!

References:

1. Charney P, Malone A, eds. ADA Pocket Guide to Nutrition Assessment., 2nd Ed Chicago, IL: American Dietetic Association, 2009. ISBN: 978-0-88091-421-5
2. Academy of Nutrition and Dietetics. Nutrition Care Manual. Sports Nutrition. Available at: http://www.nutritioncaremanual.org/topic.cfm?ncm_heading=Nutrition%20Care&ncm_toc_id=8580. Accessed May 14, 2012.

The number one excuse for skipping a workout is (and I quote) “I don’t have enough time!”  Usually this line is followed by more excuses including your children’s schedules, your work schedules, house hold chores, or lack of sleep.  Time is valuable, in order to utilize every opportunity you have for a little calorie burn, you need to be creative!

Use your kids and their energy level to your advantage!

1. Include an afterschool activity that involves a walk, run, bike ride, race, or a mean game of tag.
2. If you have a small child or baby, take a walk with them in your arms.  The extra weight adds to the amount of calories you burn!
3. Play follow the leader.  When it’s your turn, try including funny plyometrics (i.e. high knees, power skipping, squat jumps), your kids will love your ideas!
4. Take your kids swimming.  There are a lot of calories to burn at the pool just by using the water’s resistance, including some simple moves, such as treading water, leg kicks, running and jumping.

Work out at work!

1. Take a stair break!  Find a route to the bathroom that includes a few flights of stairs.
2. Flex your muscles and your mind.  Try sitting up straight in your chair flexing your abs, then lift your feet off the floor in repetitions.  With your knees glued together, try swinging your feet to each side (you should feel this move around your upper thighs and waist!)
3. When possible stand up!  You burn more calories standing than sitting!
4. Lunch work out!  While your lunch is cooking in the microwave, use this time to do squats and lunges.  These moves work your large muscle groups; therefore, they burn more calories.

Calorie burning household moves!

1. Grocery groove.  Unload groceries to music! While you are putting things away, try lifting different foods (i.e. canned items, watermelons, and cantaloupe) in repetition.  Some easy lifts to begin with include bicep curls, side raises, side twists, above the head raises.
2. Power vacuum by incorporating lunges into each area  of your house you vacuum.
3. 2 minutes of laundry fun.  For each load of your never ending laundry, try incorporating 2 minutes of strength moves, wall sits, lunges, stairs, squats, and explosive jumps.
4. Bathroom breaks.  When cleaning the bathroom, scrub the tub clean with different arm moves and reps of pushups.

Burning calories at bedtime!

1. Bed abs, try doing v-sits, ab crunches, and bicycle reps of 20 each, every night.
2. Tooth brushing wall sits, just what it sounds like!  FYI, dentists recommend brushing for 2 minutes every morning and night!
3. Prayer time plank.  When taking the time to meditate over your day, don’t be afraid to drop down onto your elbow/forearms with a flat, flexed body, up on your toes into a plank, even 30 seconds will allow you to fell the burn.
4. Bedside dips, sitting on the edge of your bed, put your arms down next to you with your arms at a 90 degree angle, slowly lift your bottom off the side of the bed, using your triceps dip down and back up in repetition.

These are just a few occasions to sneak in some calorie burning moves!  You can always bust out some dance moves or flexing in the car, in the shower, or during commercial breaks.  Challenge yourself to go out of your way to burn more calories, you will soon find that you do have the time!